Distance
30.0
Time
2:38:23
Avg pace
5:16
Avg HR
141
Elevation
+125
Cadence
176
Session load
181rTSS
168Impulse
156Suffer
Max HR164 bpm
Moving time2:38:23
Shoe
Mizuno Wave Rider 26 Беленькие
1290 km lifetime
Pace · HR · Elevation
over distance
Pace 5:16 /km
HR 141 avg
Elev +125 m
Aerobic durability
high confidence
Pre-uphill
Fade
+0.7%
Pa:Hr
+7.5%
Late 30m
4:39 /km
This read uses the clean segment before the uphill finish (excluded 4.0 km, +29 m). The climb home is excluded from the pacing verdict.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W
R
1.0 km
6:14
6:15 /km
110 bpm
+11 m
2
W
R
1.0 km
5:55
5:55 /km
123 bpm
+15 m
3
W
R
1.0 km
5:21
5:21 /km
119 bpm
+0 m
4
W
R
1.0 km
5:15
5:15 /km
124 bpm
+0 m
5
W
R
1.0 km
5:10
5:10 /km
128 bpm
+0 m
6
W
R
1.0 km
5:31
5:31 /km
130 bpm
+4 m
7
W
R
1.0 km
4:45
4:45 /km
139 bpm
+0 m
8
W
R
1.0 km
5:16
5:16 /km
137 bpm
+0 m
9
W
R
1.0 km
4:37
4:37 /km
147 bpm
+0 m
10
W
R
1.0 km
5:21
5:21 /km
140 bpm
+0 m
11
W
R
1.0 km
4:31
4:31 /km
149 bpm
+3 m
12
W
R
1.0 km
5:23
5:23 /km
143 bpm
+6 m
13
W
R
1.0 km
4:22
4:22 /km
152 bpm
+2 m
14
W
R
1.0 km
5:15
5:15 /km
143 bpm
+2 m
15
W
R
1.0 km
4:15
4:15 /km
156 bpm
+2 m
16
W
R
1.0 km
5:13
5:13 /km
148 bpm
+2 m
17
W
R
1.0 km
4:10
4:10 /km
157 bpm
+3 m
18
W
R
1.0 km
5:12
5:12 /km
153 bpm
+2 m
19
W
R
1.0 km
4:08
4:08 /km
159 bpm
+3 m
20
W
R
1.0 km
5:18
5:18 /km
153 bpm
+3 m
21
W
R
1.0 km
4:05
4:05 /km
160 bpm
+3 m
22
W
R
1.0 km
5:54
5:55 /km
149 bpm
+4 m
23
W
R
1.0 km
4:03
4:03 /km
160 bpm
+2 m
24
W
R
1.0 km
8:54
8:55 /km
132 bpm
+3 m
25
W
R
400 m
1:33
3:53 /km
150 bpm
+3 m
26
W
R
1.0 km
6:40
6:40 /km
137 bpm
+2 m
27
W
R
1.0 km
5:22
5:22 /km
144 bpm
+21 m
28
W
R
1.0 km
5:44
5:44 /km
146 bpm
+18 m
29
W
R
1.0 km
5:30
5:30 /km
148 bpm
+17 m
30
W
R
1.0 km
5:35
5:34 /km
143 bpm
+0 m
31
W
R
650 m
3:34
5:29 /km
145 bpm
+5 m
At race paces
km in this run at target
5K3:54 /km
0.3 km
10K4:02 /km
2.8 km
HM4:15 /km
1.6 km
Marathon4:25 /km
2.7 km
Splits per km
km
Pace
HR
↑↓
Zone
1
6:15 /km
110 bpm
+5 m
2
5:56 /km
123 bpm
+12 m
3
5:23 /km
119 bpm
-19 m
4
5:15 /km
124 bpm
-21 m
5
5:11 /km
127 bpm
-10 m
6
5:32 /km
130 bpm
-3 m
7
4:46 /km
139 bpm
-2 m
8
5:16 /km
137 bpm
-1 m
9
4:37 /km
147 bpm
-2 m
10
5:22 /km
140 bpm
-1 m
11
4:32 /km
149 bpm
+0 m
12
5:24 /km
143 bpm
0 m
13
4:22 /km
152 bpm
-1 m
14
5:15 /km
142 bpm
0 m
15
4:16 /km
155 bpm
+1 m
16
5:13 /km
148 bpm
-2 m
17
4:11 /km
157 bpm
+1 m
18
5:13 /km
153 bpm
0 m
19
4:08 /km
158 bpm
-2 m
20
5:19 /km
153 bpm
0 m
21
4:05 /km
160 bpm
+1 m
22
5:55 /km
149 bpm
+1 m
23
4:03 /km
160 bpm
+0 m
24
8:55 /km
132 bpm
+3 m
25
6:00 /km
139 bpm
+2 m
26
5:26 /km
142 bpm
+9 m
27
5:37 /km
145 bpm
+19 m
28
5:39 /km
147 bpm
+23 m
29
5:34 /km
146 bpm
-7 m
30
5:33 /km
144 bpm
-7 m
31
5:42 /km
148 bpm
+1 m
Workout assessment
compare this session with your previous 6 weeks
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